Other
sankata paarai.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
104
PROTEIN
21.9g
CARBS
0g
FAT
1.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories104kcal—
Protein21.9g44%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.7g2%
Saturated fat3.3g17%
Trans fat0g—
Cholesterol64.3mg21%
Water74.9g—
MINERALS
Sodium22.3mg1%
Potassium379mg8%
Calcium6.0mg0%
Iron0.99mg6%
Magnesium27.5mg7%
Phosphorus246mg20%
Zinc0.39mg4%
Copper0.05mg6%
Manganese0.01mg0%
Selenium33µg60%
VITAMINS
Vitamin A2.6µg0%
Vitamin C0mg0%
Vitamin D0.72µg4%
Vitamin E1.1mg7%
Vitamin K1.2µg1%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.06mg5%
Niacin (B3)3.7mg23%
Pantothenic acid (B5)1.2mg24%
Vitamin B6181mg10647%
Biotin (B7)1076µg3587%
Folate (B9)0µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece400g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, crucial for muscle building and tissue repair.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing inflammation and improving cholesterol levels.
- ✓Provides essential minerals like selenium, a powerful antioxidant that protects cells from damage, and phosphorus, vital for bone and teeth health.
- ✓Good source of B vitamins, including Vitamin B12 and Niacin, which are important for energy metabolism and maintaining a healthy nervous system.
COOKING TIPS
In the kitchen.
- 1Sankata Paarai has a firm texture, making it ideal for South Indian fish curries (Meen Kuzhambu) as it holds its shape well without disintegrating.
- 2It is also excellent for pan-frying or grilling. Marinate fillets with turmeric, chili powder, ginger-garlic paste, and lemon juice for at least 30 minutes before cooking.
- 3To check for doneness, insert a fork at the thickest part of the fish; it should flake easily and the flesh should be opaque.
- 4Avoid overcooking, as this can make the firm flesh dry and tough.
STORAGE
Keep it fresh.
- For immediate use, store the fresh fish in the coldest part of your refrigerator (below 40°F or 4°C) and consume within 1-2 days.
- For longer storage, pat the fish dry, wrap it tightly in plastic wrap followed by aluminum foil or a freezer bag, and freeze at 0°F (-18°C). It can be stored for up to 3-6 months.
FAQ
Frequently asked questions.
Is Sankata Paarai healthy?
Yes, Sankata Paarai is a highly nutritious seafood choice. It is an excellent source of lean protein and heart-healthy omega-3 fatty acids, which help reduce inflammation and support cardiovascular health.
How much protein is in Sankata Paarai?
Sankata Paarai is very high in protein, providing approximately 21.87g per 100g serving. This makes it an ideal food for muscle building, tissue repair, and maintaining overall body strength.
Is Sankata Paarai good for weight loss?
Yes, it is excellent for weight loss diets because it is low in calories (about 104 kcal per 100g) and contains almost no carbohydrates. The high protein content also helps promote satiety, keeping you full for longer.
Is Sankata Paarai keto-friendly?
Absolutely. With 0g of carbohydrates and a high protein profile, it fits perfectly into a ketogenic or low-carb lifestyle. You can cook it with healthy fats like coconut oil or butter to meet your keto macros.
What does Sankata Paarai taste like?
Sankata Paarai has a firm, meaty texture and a mild to medium flavor. It is less oily than fish like mackerel but holds its shape well during cooking, making it very versatile for different recipes.
How do you cook Sankata Paarai?
It is commonly used in South Indian fish curries (Meen Kulambu) or marinated with spices and pan-fried. It can also be grilled or steamed, but care should be taken not to overcook it as the lean meat can become dry.
How do you store fresh Sankata Paarai?
Fresh fish should be kept in the coldest part of your refrigerator and consumed within 1 to 2 days. For longer storage, wrap the fish tightly in plastic wrap or place it in an airtight container and freeze it for up to 3 months.
How can I tell if Sankata Paarai is fresh?
Look for clear, bright eyes and firm flesh that springs back when touched. The gills should be bright red, and the fish should have a clean, salty sea scent rather than a strong or unpleasant 'fishy' odor.
Does Sankata Paarai contain essential minerals?
Yes, it is rich in selenium, which acts as a powerful antioxidant, and phosphorus, which is vital for bone and teeth health. It also provides B vitamins like B12 and Niacin for energy metabolism.
Is Sankata Paarai gluten-free?
Naturally, the fish itself is 100% gluten-free. However, ensure that any marinades, spice mixes, or breading used during the cooking process do not contain wheat or other gluten-based ingredients.
